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PlanStrong/BuiltStrong My Program: PlanStrong On-The-Fly

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NB: The difference between last week and this week isn't quite big enough but I'm going to use it, anyway

Comp Cycle #1, Week #1

28 kg Σ 6
24 kg Σ 28
21.14 kg Σ 46, total = 80

5 days: 8, 12, 16, 20, 24
Adjust to 10, 13, 16, 19, 22
Mon = 22
Tue = 10
Wed = 19
Thu = 13
Fri = 16

warmup = 1-leg contralateral DL x 24 kg x double each way

Monday:

21.14 kg x 3 (3)
24 kg x 2 (5)
28 kg x 1 (6)

24 kg x 3 (9)
28 kg x 1 (10) - held overhead, did a partial windmill

24 kg x 2, 3, 4 (19)

21.14 kg x 3 (22)

DL: 275 straddle x 1 each way, 5 singles x conventional as usual, this is Day #15
 
Comp Cycle #1, Week #1, Day #2 of 5

10 presses today

Swings in the AM, seems to have tired my midsection:

28 x fail (see above)
24 x 1
28 x 1, 1
24 x 1, 2, 3 (9) - this is going to be enough for today, will add another tomorrow.

Will DL later, a couple of warmups and then 275 x 5 singles.
 
Comp Cycle #1, Week #1, Day #3 of 5

Σ 20 presses (was 19 originally but did 1 fewer yesterday due to fatigue and soreness in left shoulder)

Remaining including today for the week:
28 kg Σ 2
24 kg Σ 7
21.14 kg Σ 40

21.14 kg x 3, 4, 5, 6 (18) - these are clearly stronger the 5's and 6's felt the best they've ever felt
24 kg x 2 (20)

NB: focused on lat activation before each press, and that seems to set the groove on the left side and everything felt _great_ today. Focus on taller t-spine on the right side and that felt much stronger and faster.

NB: Remaining for the week after today: 28 kg Σ 2, 24 kg Σ 5, 21.14 kg Σ 22 as Thursday = 13, Friday = 16

The usual DDD, starting with 1 straddle each way but did weaker side second instead of first, then 5 singles conventional
 
Comp Cycle #1, Week #1, Day #4 of 5

Σ 13 presses

21.14 x 3
24 x 2
28 x 1 (6)

That was good - let's do it again.

21.14 x 3
24 x 2
28 x 1 (12)

Stopping here - will do 17 presses tomorrow. What's left? No 28's, 24 kg Σ 1, 21.14 kg Σ 16, possible as

21.14 kg x 5, 6, 5, and 24 kg x 1

No DL warmups today, just 5 singles space 2-3 min apart, @ 275
 
Friday, Comp Cycle #1, Week #1, Day #5

Plan is 21.14 kg x 5, 6, 5, and 24 kg x 1

Decided to push 24 kg x 1 over to next week to avoid doing a single.

DL: 275 again, 1 straddle each way in the usual way (left rear first), plus 5 singles all standing at the bar so short rests

We can start thinking about next week - here is the plan:

* Copied In *
Week #2:
28 kg Σ 2
24 kg Σ 22 - correct to 23 to add the missing one from previous week
21.14 kg Σ 27, total = 51 - total will now be 52
* Copied In *

5 days is going to be too little volume on each day, probably 3 days of 25-33-42% or 13, 17, 22 lifts
Mon = 22
Wed = 13
Fri = 17

Basically need 2 more 21.14 kg lifts each day than 24 kg

Mon Σ 22

21.14 x 3
24 x 2 (5)
28 x 1 (6)

repeat for (12), then
24 x 3
21.14 x 5
24 x 2

That leaves, for the rest of the week - nothing at 28 kg
24 kg Σ 14
21.14 kg Σ 16

Wed Σ 13

21.14 x 5
24 x 3
21.14 x 5

Fri Σ 17 as 21.14 kg Σ 6, 24 kg Σ 11

24 kg x 2
21.14 kg x 6
24 kg x 2, 3, 4
 
Monday

Press Plan: Mon Σ 22

21.14 x 3
24 x 2 (5)
28 x 1 (6)

repeat for (12), then

24 x 3
21.14 x 5
24 x 2

DDD will be Day 20 (last week Mon through Fri was 15 through 19). Next heavy will be on 21, which is tomorrow, might put it off a day due to schedule - will not be pressing tomorrow any which way.

Will be 330 lbs. not 335

24 kg 1-leg, 1-arm contralateral DL by 3 alternating singles each side.

DL: 275 x 6 singles (felt like I didn't warmup much, so an extra rep) in 4:15, just stood at the bar, all felt pretty good.
 
Wed, as planned

21.14 x 5
24 x 3
21.14 x 5

DDD #21

275 x 1
300 x 1
330 x 1 double overhand, x 1 right under (least favored grip), x 2 left under (best grip) - all slow, and that's enough of those for today. 3 singles @ 330 lbs., total 5 singles including the 2 warmups.
 
Thursday

DL:

straddle: 225 x 1 each way, 3 each way, all controlled negatives, touch-n-go

conventional: 265 x 5 singles

Friday:

AM: swings

PM:

Press
24 kg x 2
21.14 kg x 6
24 kg x 2, 3, 4

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles. Need more push or to keep pushing for longer at the bottom. This is a good weight for me.
 
Comp Cycle #1: Week #3, plan for the week below

28 kg Σ 4
24 kg Σ 35
21.14 kg Σ 25, total = 64

Because I'll be away tomorrow, Monday, am thinking about start today, Sunday, before leaving, but 64 lifts over 3 days could be 25-33-42% or 16, 21, 27 lifts - probably better for my purposes to do that, so we'll do Tue=27, Wed=16, Fri=21

Tue Σ 27

21.14 x 3
24 x 2
28 x 1 (6)

21.14 x 3
24 x 2
28 x 1 (12)

24 x 3 (15)
21.14 x 5 (20)
24 x 3, 4 (27)

Remaining
28 Σ 2
24 Σ 21
21.14 Σ 14 total 37

Wed Σ 16

21.14 x 5
24 x 2, 3, 2, 4 (16)

Remaining
28 Σ 2
24 Σ 10
21.14 Σ 9 total 21

Fri Σ 21

21.14 x 3
24 x 2
28 x 1 (6)

21.14 x 3
24 x 2
28 x 1 (12)

24 x 3 (15)
21.14 x 3 (18)
24 x 3 (21)
 
70 swings in the AM

Press Comp Cycle #1: Week #3, Day #1

Done as planned, took about 35-40 minutes

Tue Σ 27

21.14 x 3
24 x 2
28 x 1 (6)

21.14 x 3
24 x 2
28 x 1 (12)

24 x 3 (15)
21.14 x 5 (20)
24 x 3, 4 (27)

5 concentric-only pistols on 2 porch steps, alternating singles

DL:

straddle - 225 x 1 each way, 245 x 5 touch-n-go each way

conventional - 275 x 5 singles - had a really good starting push from the straddles
 
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Wed Σ 16 - rearranging slightly from the plan

24 x 2, 3, 3 (8)
21.14 x 5 (13)
24 x 5 (18) - 2 more presses than planned but just had to get a set of 5 w/ 24 kg because it's been such a long time

Revised Friday:
Fri Σ 19 (was 21)

21.14 x 3
24 x 2
28 x 1 (6)

21.14 x 3
24 x 2
28 x 1 (12)

24 x 4 (16) - was 3, got rid of final set
21.14 x 3 (19)

DL:

245 - straddle x 3 t-n-g each way
287 (some kilo plates) x 5 singles - just experimenting with going a little heavier some days, will try 265 tomorrow
 
Sick yesterday (fever, high resting pulse), had planned to DL but skipped it.

Press:
Friday Σ 21
21.14 x 3
24 x 2
28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3
24 x 2
28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set
21.14 x 3 (19)

DL:

265 x 5 singles - focus on leveraging against the bar, using the bar as a counterweight, at the start - interesting.
 
No press, no swing, Saturday

DDD #27 today

straddle 265 x 3 t-n-g each way

conventional 275 x 5 singles, some reset at the bottom, some stand up between.

Day #28 is supposed to be 82% and I suppose it could be 82.5% if I wanted - that's 301 or 303 lbs. - think I'll say 300 and be happy with that.

Day #35 will be 320, Day #42 will be 340
 
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Comp Cycle #1, Week 4

* Copied In *
Week #4:
28 kg Σ 0
24 kg Σ 15
21.14 kg Σ 20, total = 35
* Copied In *

Maybe this:

Mon Σ 20
21.14 kg x 4
24 kg x 2 (6)
21.14 x 5
24 kg x 3 (14)
21.14 kg x 4
24 kg x 2 (20)

Planned for Wed Σ 15
21.14 kg x 3
24 kg x 2 (5)

21.14 kg x 3
24 kg x 2 (10)

21.14 kg x 3
24 kg x 2 (15)

Planned for Friday - press max test

Today - DL - DDD #28

Straddle: 245 x 1 each way

Conventional:
275 x 2 singles, double overhand
300 x 5 singles - first 2: right under, last 3: left under

300 was surprisingly easy and moved pretty quickly. Focus on pushing into my left heel - first time trying that, after noticing how I tend to stand with forward weight distribution on that foot. I like very much how it feels.
 
Wednesday, Comp Cycle #1, Week #4, Day #2 of 3

* Copied in *
Planned for Wed Σ 15
( 21.14 kg x 3, 24 kg x 2 ) x 3 = 15

DL: 265 x 3 as a set w/ reset at bottom, rest 1:00, 2 the same way
 
Press Test/Max Day for Comp Cycle #1, Week #4, Day #3

Decided max would be NL at 28 kg in a single workout - previous best this entire 3-month cycle has been 2

21.14 kg x 3
24 kg x 1
28 kg x 5 singles on about 3-4 min rest - this is a PR volume in a single session

DDD #30 (next biggie at day 35)

Straddle: 245 x 5 each way t-n-g

Conventional - 275 x 5, reset at bottom, all done in a minute or so total
 
Took the week off from pressing, took it easy with everything else, too. Will start a new Prep Cycle, which will be #3 for me, on Monday.
 
Planning Prep Cycle #3. Estimate 1RM of 29 kg. No lifting logged, just the plan for 4 weeks, including every day for week #1 at the bottom:

NL = 390 would be a 20% increase from the previous prep cycle's 325. We will go with NL=400 to make the math a little simpler

Prep Cycle #2 had 28 kg for 3% of lifts
Comp Cycle had 28 kg for 3.7% of lifts

We will use 5% this time. 28 kg is a 96.6% 1RM weight.

24 kg will be 82.8 %, range will be mostly 3-4, some 2, some 5

21.14 kg will be 72.9 % (not using)

22 kg would be 75.9% (not using)

22.27 kg would be 76.8%, range will be 3-5, some 6

We'll aim for 80% average - the volume is higher, and we don't want to be pigs about this, also since it will be 80% of 29 kg and not 28 kg

Let's try this:

28 x 5% = 140
24 x 35% = 840
21.14 x 60% = 1268.4

Avg is 22.48 kg = 77.5%, too low

28 x 5% = 140
24 x 40% = 960
21.14 x 55% = 1162.7

Avg is 22.63 kg = 78%, still too low

23.1 kg if I have a 22 kg bell

22.27 kg if I duct tape another 2.5 lb plate on the bottom

28 x 5% = 140
24 x 40% = 960
22.27 x 55% = 1224.85

22.25 avg = 80.2% = good!

Summary for Prep Cycle #3:

NL = 400

28 kg, 96.6 1RM, 5% of NL = Σ 20, rep range = 1

24 kg, 82.8% 1RM, 40% of NL, Σ 160, rep range 3-4 w/ some 2 and some 5

22.27 kg, 76.8% 1RM, 55% of NL, Σ 220, rep range 3-5 w/ some 6

Volume Variant: 2-4b, which is 22-35-15-28
(Used 3b and 2-4a in first two prep cycles, comp cycle was 1-3b)

Week 1 = 88 lifts
Week 2 = 140 lifts
Week 3 = 60 lifts
Week 4 = 112 lifts

Intensity Variant: 3c, which is 15-28-35-22

Week 1: @ 28 kg, 15% of 20 = 3
Week 2: @ 28 kg, 28% of 20 = 6
Week 3: @ 28 kg, 35% of 20 = 7
Week 4: @28 kg, 22% of 20 = 4 (20)

Week 1: @ 24 kg, 15% of 160 = 24
Week 2: @ 24 kg, 28% of 160 = 45 (69)
Week 3: @ 24 kg, 35% of 160 = 56 (125)
Week 4: @ 24 kg, 22% of 160 = 35 (150)

Remaining for 22.27 kg:
Week 1 = 88 - 27 = 61
Week 2 = 140 - 51 = 89
Week 3 = 60 - 63 = -3 (doesn't work)
Week 4 = 112 - 39 = 73

Adjusted by moving 3 lifts @ 22.27 kg into week #1, so overall NL / week

Week 1 = 85 lifts (was 88)
Week 2 = 140 lifts
Week 3 = 63 lifts (was 60)
Week 4 = 112 lifts

and

Remaining for 22.27 kg:
Week 1 = 88 - 27 = 61 -3 = 58
Week 2 = 140 - 51 = 89
Week 3 = 60 - 63 = -3 (doesn't work) - 3 = 0
Week 4 = 112 - 39 = 73

Week 1
28 kg Σ 3
24 kg Σ 24
22.27 kg Σ 58 (85)

Week 2
28 kg Σ 6
24 kg Σ 45
22.27 kg Σ 89 (140)

Week 3
28 kg Σ 7
24 kg Σ 56
22.27 kg Σ 0 (63)

Week 4
28 kg Σ 4
24 kg Σ 35
22.27 kg Σ 73 (112)

Week 1, Day by Day

28 kg Σ 3
24 kg Σ 24
22.27 kg Σ 58 (85)

Distribute over 4 days as 15-22-28-35% or NL=13, 19, 24, 29

Mon = 29, Tue = off, Wed = 24, Thu = 13, Fri = 19

Mon = 28 kg Σ 2, 24 kg Σ 8, 22.27 kg Σ 20 (29)
Wed = 28 kg x 0, 24 kg Σ 6, 22.27 kg Σ 18 (24)
Thu = 28 kg x 1, 24 kg Σ 4, 22.27 kg Σ 8 (13)
Fri = 28 kg x 0, 24 kg Σ 6, 22.27 kg Σ 13 (19)

Mon
( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2 (16)
24 kg x 2, 22.27 kg x 3, 5, 3 (29)

Wed
22.27 kg x 3
( 22.27 kg x 4, 24 kg x 2 ) x 3 (21)
22.27 kg x 3 (24)

Thu
22.27 kg x 4, 24 kg x 4, 28 kg x 1 (9)
22.27 kg x 4 (13)

Fri
( 22.27 kg x 4, 24 kg x 3 ) x 2 (14)
22.27 kg x 5 (19)
 
Prep Cycle #3, Week #1, Day #1 of 4

* Copied In *
Mon
( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2 (16)
24 kg x 2, 22.27 kg x 3, 5, 3 (29)
* Copied In *

Executed as planned.

NB: Last week, kept up with DDD and lifted Mon/Tue/Fri/Sat - wasn't feeling well Wed/Thu.

Today is day #35, so 320 lbs. is planned, which is 87%

275 x 1 double overhand

300 x 1 double overhand - used 2-1/2 lb. plates, shame on me :)

320 x 4 singles - first two right under, last two right over

used 2-1/2 lb. plates again, shame on me again. :)
 
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Prep Cycle #3, Week #1, Day #2 of 4

Wed

* Copied In *
22.27 kg x 3
( 22.27 kg x 4, 24 kg x 2 ) x 3 (21)
22.27 kg x 3 (24)
* Copied In *

Executed as planned.

DL:

Straddle: 225 x 1 each way
Conventional: 275 x 5 singles
 
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